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Mackerel vs. Mozzarella — In-Depth Nutrition Comparison

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What are the differences between Mackerel and Mozzarella?

  • Mackerel is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B6, and Vitamin B3, yet Mozzarella is higher in Calcium, Phosphorus, and Zinc.
  • Mackerel's daily need coverage for Vitamin B12 is 462% more.
  • Mackerel has 278 times more Sodium than Mozzarella. While Mackerel has 4450mg of Sodium, Mozzarella has only 16mg.

We used Fish, mackerel, salted and Cheese, mozzarella, low sodium types in this article.

Infographic

Mackerel vs Mozzarella infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +130.8%
Contains more PotassiumPotassium +447.4%
Contains more IronIron +460%
Contains more CopperCopper +270.4%
Contains more SeleniumSelenium +367.5%
Contains more CalciumCalcium +1007.6%
Contains more ZincZinc +184.5%
Contains more PhosphorusPhosphorus +106.3%
Contains less SodiumSodium -99.6%
~equal in Manganese ~mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 31% 3% 9% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin EVitamin E +1486.7%
Contains more Vitamin DVitamin D +8300%
Contains more Vitamin B3Vitamin B3 +2650%
Contains more Vitamin B6Vitamin B6 +412.5%
Contains more Vitamin B12Vitamin B12 +1204.3%
Contains more Vitamin KVitamin K +333.3%
Contains more FolateFolate +66.7%
Contains more CholineCholine +452.2%
Contains more Vitamin AVitamin A +229.3%
Contains more Vitamin B2Vitamin B2 +78.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.02mg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more FatsFats +46.8%
Contains more OtherOther +458.3%
Contains more ProteinProtein +48.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated Fat: Sat. Fat 7.148 g
Monounsaturated Fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
67% 30% 3%
Saturated Fat: Sat. Fat 10.867 g
Monounsaturated Fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated Fat -34.2%
Contains more Mono. FatMonounsaturated Fat +71.8%
Contains more Poly. FatPolyunsaturated fat +1120%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Mozzarella
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mackerel Mozzarella Opinion
Calories 305kcal 280kcal Mackerel
Protein 18.5g 27.5g Mozzarella
Fats 25.1g 17.1g Mackerel
Net carbs 0g 3.1g Mozzarella
Carbs 0g 3.1g Mozzarella
Cholesterol 95mg 54mg Mozzarella
Vitamin D 1006IU 13IU Mackerel
Magnesium 60mg 26mg Mackerel
Calcium 66mg 731mg Mozzarella
Potassium 520mg 95mg Mackerel
Iron 1.4mg 0.25mg Mackerel
Sugar 0g 1.23g Mackerel
Copper 0.1mg 0.027mg Mackerel
Zinc 1.1mg 3.13mg Mozzarella
Phosphorus 254mg 524mg Mozzarella
Sodium 4450mg 16mg Mozzarella
Vitamin A 157IU 517IU Mozzarella
Vitamin A 47µg 137µg Mozzarella
Vitamin E 2.38mg 0.15mg Mackerel
Vitamin D 25.2µg 0.3µg Mackerel
Selenium 73.4µg 15.7µg Mackerel
Vitamin B1 0.02mg 0.02mg
Vitamin B2 0.19mg 0.34mg Mozzarella
Vitamin B3 3.3mg 0.12mg Mackerel
Vitamin B6 0.41mg 0.08mg Mackerel
Vitamin B12 12µg 0.92µg Mackerel
Vitamin K 7.8µg 1.8µg Mackerel
Folate 15µg 9µg Mackerel
Choline 101.6mg 18.4mg Mackerel
Saturated Fat 7.148g 10.867g Mackerel
Monounsaturated Fat 8.32g 4.844g Mackerel
Polyunsaturated fat 6.21g 0.509g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Mozzarella
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
200%
Mackerel
22%
Mozzarella
Minerals Daily Need Coverage Score
131%
Mackerel
66%
Mozzarella

Comparison summary

Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 41mg)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 4434mg)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $5)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 3.719g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.